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SAT JAN 4 – 200104

Buy in: Tabata clapping abs


WOD A

10 min. AMRAP:

Run 250m

16 plank toe touches (8 per side)

16 walking lunge steps (8 per leg)


WOD B

Tabata partner cross clap sit ups


WOD C

10 min. AMRAP

100m run 2 stair runs

10 bench/wall push ups

10 renegade rows (per arm)


WOD D

3 min. squat hold

Burpees for any time left if you break the squat


Cash out: Tabata of hollow rocks and hollow holds (alternate every other 20s segment.

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MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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